Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

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5 rounds to work up to a heavy

  • 6 x Front Squat

Then for time

  • 10 x Hang Power Cleans @ 50kg
  • 20 x Goblet Lunges @ 24kg (total 10 per leg)
  • 30 x KB Swings @ 24kg
  • 40 x Toes to Bar
  • 500m Row
  • 40 x Toes to Bar
  • 30 x KB Swings
  • 20 x Barbell Lunges @ 43kg
  • 10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

Bench Press then Pushups and Pullups

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4 rounds

  • 5 x Bench Press @ 10lbs heavier than last time

Then for time

  • 150 x Pushups
  • Every time you break 5 x Strict Toes to Bar

Then finisher accumulate

  • 50 x Straight Leg Situps

Results: Used 175lbs/75kg for the Bench Press. Metcon 17:42, 15 rounds, kept it to 10 reps per round except in the first round (20) and last two rounds (8 and 2).

RMU, HSPU and KBS

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Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

  • 2 x Ring Muscle Ups
  • 4 x Hanstand Pushups
  • 8 x Kettlbell Swings @ 32kg

Then accumulate

  • 30 x Straight Arm Pullups

Then 3 rounds of

  • Max reps Single KB Bent Rows @ 32kg per side
  • Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.

Bike, Row, T2B, Cleans and Presses

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

  • 1000m Bike
  • Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 500m Row
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 500m Row
  • Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 1000m Bike
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.